Daily Inspiration – Transformations :)


My name is Katie www.lovesweatfitness.tumblr.com and I lost 40 pounds the healthy way! I decided it was time to make a lifestyle change & did just that. No fad diets, no supplements…just hard work and focus! 

I am now a personal trainer & yoga instructor, sharing my journey to help motivate others. Always focus on your diet, it’s as important as a good workout!



Hey! I’m Lily and I’m 20 years old, 5’4”

I started my weight loss journey in fall 2012, I was over 200lbs I refused to step on the scale when my weight reached that. I decided to start exercising shortly after and I used cardio and clean eating to drop the weight. I went all the way down to 119lbs But with no muscle tone and extra skin I decided to incorporate weight lifting into my workouts. I now weigh about 138lbs. I still eat clean and gluten-free, high protein, and I’m so happy! Follow my blogs to hear more about my journey! :)



26/F/5’3” SW:190  CW:145 GW: Happy

Hi my name is Jamie!

I’ve been on this weight loss/fitness/healthy lifestyle journey for a while. On and off, until 2012 and that’s when I made a true commitment. It’s had it’s ups and downs. I am very motivated these days to change my life and inspire others. I am on a mission, i love talking to other people about fitness, clean eating and what has worked for me. I’ve recently started nutritional cleansing and it has done wonders for my body! I am forever grateful. It has helped me lose a couple stubborn lbs/kgs that I have been trying to release for a long time! Finally starting to feel comfortable in my own skin…there’s no going back from here! follow me for inspiration, motivation or just a friendly chat! Don’t ever give up! and don’t ever let anyone make you feel like your dreams are not valid. they ARE possible. I promise you. I’ve been there. and look at how far I have come. You can do this.






The Break Up Gut

Yup, that’s right. Just went through a major break up from my long term relationship. And how did I deal with all of those out of control emotions, hormones and stress? Food. Yup, that’s right, I’m guilty. I gained just around 4 lbs. But no fear! I’m now stronger than ever and ready to get into the fitness gear of things! 
My guilt trip – The Best Break Up Foods

“If You’re Sad About The Breakup… 

In between the raging tears, reminiscing through old photographs, and therapeutic phone calls to friends, it’s time for some serious comfort food. This is not the time to worry about calories, bloating, or weight gain. Give yourself a few days of indulgent eating. Then, do your best to ditch the blues and get back on track with some healthy eats (see our suggestions below) so you can look and feel your best.

  • Ice Cream The gooier the better. Our favorite breakup flavors include Breyer’s Smooth and Dreamy Mint Chocolate Chip (half the fat and still tasty and addictive) and Starbucks Java Chip. Acold, creamy treat helps get rid of the headache your idiot ex-significant-other may have caused. And our favorite trick – eat it out of a martini glass and you’ll feel sexy, seductively single, and invincible! (Once you get back on track, replace it with: low-fat maple yogurt.) 

  • Popcorn Something about this crunchy treat gets our aggression out. Pop up a big bowl, smother on the melted butter and nestle in front of the telly with a good movie. Perfect lift-your-spirits flicks include Mamma Mia! and Bridget Jones’ Diary for the gals — Old School or Ocean’s Eleven for the dudes. (Once you go back to healthy noshing, skip the butter and salt and sprinkle it with a little paprika and parmesan cheese.) 
  • Pizza The ultimate comfort food — melted cheese, crispy bread, pepperoni, and toppings galore. What better way to heal a broken heart? Just don’t let misery drive you over the edge — limit yourself to three slices. Otherwise, you may wake up in the morning feeling like a beached whale. (Then get back to your “dating weight” by replacing the pizza with whole wheat tortillas sprinkled with diced tomato, cucumber, and feta cheese.) 
  • Melted Brie & Baguette Forget those wimpy part-skim, low-fat cheeses. When you break up, you need the full-fat triple-crème Brie – the decadent king of all fromage. Melt it in a baking dish in the oven and dig in with thin slices of bread. Along with a glass of red wine, this will make you feel so indulged, so loved, you’ll totally forget about what’s-his-name. (When your mourning period ends, ditch the B&B for a more figure-flattering Triscuits topped with low-fat cottage cheese). 
  • Tortilla Chips & Guac Salt, salt, and more salt, combined with garlic and a little spice equals pure bliss. Anything crunchy is good for a breakup because it helps work out that frustration — and somehow tortilla chips feel less fattening and zit-inducing than potato chips. Plus, aren’t avocados loaded with the “good” kind of fat anyways? Sign us up! (Mini carrots dipped in hummus are a yummy replacement when you’re ready to come out of your food coma.) 
  • Chocolate Let’s face it, this stuff works for every occasion, good or bad, happy or sad. Nibbling a bit of dark chocolate, or in some cases a whole bar, will put you in the mood for new love. (And yes, you can continue to sneak some sweets once you phase into a healthier lifestyle — Rolos are 20 calories a piece so allow yourself four or five a day.)

If You’re Happy About The Breakup… 
If parting with your ex leaves you feeling free and easy (although still a tad awkward and sentimental), nosh on something that makes you feel lighthearted and nostalgic, like a kid again. Nothing fussy, nothing fancy. Enjoy and give your spirit an extra lift.

  • Gummy Candy Coke Bottles, Swedish Fish, Sour Patch Kids, Hot Tamales, and the list goes on. They’re fun to look at and popping them in your mouth makes you feel like a kid again — wild and carefree — how apropos for the occasion. Sure, gummies are loaded with sugar but they’re still fat-free, so chomp away and you could always do a quick brushing afterwards. 

  • Pasta Pasta is the food of love, so put yourself back in the right frame of mind by slurping down a big helping of garlic linguini, penne with marinara, or spaghetti primavera. We like to serve it up bistro-style, with some candlelight, warm bread, and a glass of Cab on the side. 
  • Burger ‘n Fries The ultimate carefree (if slightly grease-laden) meal. Go for it! 
  • Cupcakes These are festive, celebratory, and best of all, they’re fun to eat. So munching on a red velvet cupcake slathered with cream cheese, or a chocolate bundle topped with frosted flowers is an fitting way to lighten up the mood and usher in the next stage of your romantic life.”

Excerpt from: https://shine.yahoo.com/shine-food/top-10-break-up-foods-510781.html

Going for surgery to remove a lump Thursday. That means no exercise for a week or two. Going to have to be super careful about what I am eating during that time period. Anyways, if you’re going through a breakup right now, don’t despair! Emotional eating may seem like the best option at the moment, but we will get over it stronger than ever!


The Benefits of Exercising Outdoors

Today was a beautiful day. It was a great opportunity to exercise outside. Hopefully this warm weather will continue in Canada, hadn’t had much luck so far this year!
On that note, here is a great article about exercise outdoors!

The Benefits of Exercising Outdoors

You stride differently when running outdoors, for one thing. Generally,studies find, people flex their ankles more when they run outside. They also, at least occasionally, run downhill, a movement that isn’t easily done on a treadmill and that stresses muscles differently than running on flat or uphill terrain. Outdoor exercise tends, too, to be more strenuous than the indoor version. In studies comparing the exertion of running on a treadmill and the exertion of running outside, treadmill runners expended less energy to cover the same distance as those striding across the ground outside, primarily because indoor exercisers face no wind resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown to apply to cycling, where wind drag can result in much greater energy demands during 25 miles of outdoor cycling than the same distance on a stationary bike. That means if you have limited time and want to burn as many calories as possible, you should hit the road instead of the gym.

But there seem to be other, more ineffable advantages to getting outside to work out. In a number of recent studies, volunteers have been asked to go for two walks for the same time or distance — one inside, usually on a treadmill or around a track, the other outdoors. In virtually all of the studies, the volunteers reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after they walked outside.

Of course, those studies were small-scale, short-term — only two walks — and squishy in their scientific parameters, relying heavily on subjective responses. But a study last year of older adults found, objectively, that those who exercised outside exercised longer and more often than those working out indoors. Specifically, the researchers asked men and women 66 or older about their exercise habits and then fitted them all with electronic gadgets that measured their activity levels for a week. The gadgets and the survey showed that the volunteers who exercised outside, usually by walking, were significantly more physically active than those who exercised indoors, completing, on average, about 30 minutes more exercise each week than those who walked or otherwise exercised indoors.

Studies haven’t yet established why, physiologically, exercising outside might improve dispositions or inspire greater commitment to an exercise program. A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There’s speculation, too, that exposure to direct sunlight, known to affect mood, plays a role.

But the take-away seems to be that moving their routines outside could help reluctant or inconsistent exercisers. “If outdoor activity encourages more activity, then it is a good thing,” says Jacqueline Kerr, a professor at the University of California, San Diego, who led the study of older adults. After all, “despite the fitness industry boom,” she continues, “we are not seeing changes in national physical activity levels, so gyms are not the answer.”



Photos from this week in fitness & food


Need some clean eating food ideas?
Cherry Oatmeal: microwave 2/3 a cup of whole oats in water for 1 minute. Add 1 cup of frozen cherries to oats with water. Microwave for 1 minute. Stir so juices run through oatmeal. Cook for another minute and stir. Cool and eat. TASTES LIKE CHERRY BAKED CRISP :) Good for breakfast, dessert or snack. 320 calories.

Chicken Fajita Salad: Cook a recipe of chicken fajitas (clean and whole ingredients). Instead of eating on a pita, toss with baby spinach and romaine.

Tea with Honey: Green mango tastes delish, so does peach and normal black.



& Post-workout sauna selfie for the heck of it!



Thank you Jill for nominating me for the Liebster Award. Check out her awesome health blog; she posts great information about eating clean, training and working hard. The Liebster award is an initiative to spread information about other bloggers. It allows bloggers to share information about themselves, get to know other bloggers and introduce bloggers to each other.


Here are the rules:

1) Thank the rockin’ blogger that nominated you.
2) Answer the 11 questions you were given.
3) Nominate 11 other bloggers with less than 500 followers.
4) Post 11 questions for your nominees to answer.
5) Tag your nominees and post a comment in their blog so they know they’ve been nominated.

Here are the questions I was given to answer by Jill:

1) What is the one tangible item you can’t live without and why?

I can’t do without my wipe-board “to do” list. It sounds crazy, but I’m a very forgetful person and writing down what I need to accomplish each day helps keep me on task, organized and stress free.

2) What is your guilty pleasure and why?

This would definitely be chocolate. I love dark chocolate, milk chocolate, white chocolate, any kind of chocolate! Even though it’s not the healthiest, it tastes amazing. I love it, looking forward to Easter sweets.

3) Describe your family in one word.

Motivated. My family is all driven by goals and ambitions. We share these ambitions with each other and work together as a family to help each other accomplish them. It’s our way of connecting on a personal level. Some of these goals include personal fitness, education, volunteer work and personal-social aspects.

4) If you could change one thing about yourself, what would it be and why?

I am extremely shy. If I could change one thing about myself, it would to become a more social and outgoing person, especially for my age. I want to have more fun and live on the edge.

5) What is your dream job?

My dream career is to become a pediatric physician with a specialty in sports medicine. Since elementary school, I have dreamed of becoming a doctor. My goal in life is to impact someone’s life in a beneficial way. This job would give me the opportunity to help others everyday. I still have a long time until I reach this opportunity in my life, I hope that I can make it through the many more years of schooling to come! haha.

6) Do you ever read your horoscope? Why or why not?

I don’t really ever read my horoscope. I want to live life unexpected, I’d rather not read about what might happen in my future, instead, i want to start shaping it.

7) What cheers you up when you’re sad?

Icecream. Just kidding ;) Well not really. Food helps, but so does friends, family and inspiring blogs like YOURS :)

8) If you could spend one day with a celebrity, who would it be and why?

I would want to spend a day with Oprah. She is a true inspiration and role model. I would love to see a part of what she does everyday.

9) Are you an early riser or a night owl?

I am an early riser. Usually go to bed at 9 pm…

10) If you were entering a talent show, what would be your talent?

That is a hard one! I’m not talented vocally, dramatically, or even remotely funny. The only thing I could see myself doing is playing the piano.

11) Does the future scare or excite you?

The future both scares me and excites me. I am going to face big decisions this year in my life. Those decisions will impact the rest of my future. That scares me because those decisions mean a lot. In this year, I will be applying to University and facing the stresses of trying to get academic scholarships. The next year I will be leaving for University, which will undoubtedly be far away from anything I have known or grown up with. Then comes the medical school aspects of my dreams for the future, dissecting human cadavers and trying to save people’s lives without success. Its a hard concept to come to. Both scary and exciting.

Thanks for reading!
The blogs I nominate are:






Here are the 11 questions:

  1. Who would you want with you if you were stranded on a deserted island?
  2. If you could do anything you wanted right now, what would it be?
  3. If money was no object, what would you do all day?
  4. Where do you most want to travel, but have never been?
  5. What is your favorite memory?
  6. Who is your favorite author?
  7. What is your favorite book?
  8. What was your favorite activity in gym class?
  9. What has been your biggest challenge?
  10. What is your biggest success up until now?
  11. What does your perfect day look like?



I’m Guilty: Compulsive Overeating and How to Stop it

Compulsive overeating happens to the best of us. We have great days, then something changes us and we over-indulge to feel better. However in the end, we feel worse for eating bad and feeling like crap.

I’m guilty of compulsive overeating…

My Triggers:

  • extreme stress
  • anger, sadness
  • the always calling chocolate

What’s yours?

Ever wonder why compulsive over-eating happens? Here is one scientific theory that will blow your mind!


WebMD Feature

 Does the ice cream in the freezer keep calling your name? Can’t resist a jumbo bucket of popcorn at the movies?

Powerful forces you don’t recognize may be driving you to overeat, according to a new book by former FDA Commissioner David Kessler, MD. The culprits: fat, salt, sugar, and brain chemistry.

Most people overeat from time to time, and many people believe they frequently eat more than they should. Eating large amounts of food, however, does not mean that a person has binge eating disorder. Most people with serious binge eating problems have some of the following symptoms: Frequent episodes of eating what others would consider an abnormally large amount of food Frequent feelings of being unable to control what or how much is being eaten Eating much more rapidly than usual …
 Kessler stops short of calling Americans’ love for sugary, fatty foods a “food addiction.” But he believes there are similarities between why some people abuse drugs and why some of us can’t resist every last deep-fried chip on a heaped plate of cheese-smothered nachos.

Knowing what’s driving our overeating behavior is the first step to changing it, he says.

“For some, it’s alcohol,” Kessler tells WebMD. “For some, it’s drugs. For some, it’s gambling. For many of us, it’s food.”

 Kessler, a Harvard-trained pediatrician and medical school professor at the University of California, San Francisco, started researching what would become The End of Overeating after watching an overweight woman talk about obsessive eating habits on The Oprah Winfrey Show. It sounded familiar. Kessler’s own weight has zoomed up and down over the years, leaving him with suits of every size.

“For much of my life, sugar, fat, and salt held remarkable sway over my behavior,” he writes.

And so the man who tackled tobacco companies while leading the FDA started researching why he couldn’t turn down a chocolate chip cookie. He pored over studies on taste preferences, eating habits, and brain activity, conducted studies, and talked to food industry insiders, scientists, and people who struggled with overeating.

His theory: “Hyperpalatable” foods — those loaded with fat, sugar, and salt — stimulate the senses and provide a reward that leads many people to eat more to repeat the experience.

“I think the evidence is emerging, and the body of evidence is pretty significant,” Kessler says.

He calls it conditioned hypereating, and here’s how he says it works. When someone consumes a sugary, fatty food they enjoy, it stimulates endorphins, chemicals in the brain that signal a pleasurable experience. Those chemicals stimulate us to eat more of that type of food — and also calm us down and make us feel good.

The brain also releases dopamine, which motivates us to pursue more of that food. And cues steer us back to it, too: the sight of the food, a road lined with familiar restaurants, perhaps a vending machine that sells a favorite candy bar. The food becomes a habit. We don’t realize why we’re eating it and why we can’t control our appetite for it.

Once the food becomes a habit, it may not offer the same satisfaction. We look for foods higher in fat and sugar to bring back the thrill.

Kessler points to these factors as the cause of a dramatic spike in the number of overweight Americans in the past three decades.

Adam Drewnowski, director of the Center for Public Health and Nutrition at the University of Washington, isn’t convinced.

“Yes, we like it, yes, we eat it, maybe our brains light up in response to it,” Drewnowski says. “Are we addicted? No. Do we have to make it the mainstay of our diet? No.”

Drewnowski, who is studying connections between poverty and obesity, contends other factors are making Americans fatter. His most recent study, published in the May issue of the Journal of the American Dietetic Association, examined the eating habits of 164 adults in Seattle. People with higher education and incomes were most likely to eat a lower-calorie, more nutritious diet, and to buy more costly food, according to the study.

“People who are obese are the ones who have no money, no education, eat cheap sugar and fat, and live in neighborhoods where cheap sugar and fat are the only things available,” Drewnowski says. “We say they should choose better. But in our society, they have no choice.”

Kessler allows that his theory of how biology drives overeating doesn’t apply to everyone. He estimates that 70 million Americans are susceptible. Others, he says, don’t respond to food stimuli in the same way, something that scientists haven’t been able to explain.

 Nora Volkow, director of the National Institute on Drug Abuse at the National Institutes of Health, sees similarities between situations that trigger drug abusers and those that make some people automatically order popcorn when they see a movie.

“It’s the same biological mechanism,” says Volkow, who studies dopamine connections to drug abuse and obesity.

The institute is studying brain chemistry to develop strategies to help people control those urges to overeat.

“People need to learn to handle their eating behaviors better,” Volkow says. “Be aware of your conditioned responses. You can avoid that activity.”

Taking Control of Your Eating Habits

Kessler believes conditioned hypereaters can take back control. He also calls for the food industry to take another look at how it makes and markets products that he believes manipulate eating behavior.

“It’s become pretty egregious across the board,” he says. “You look at most appetizers and main dishes at where America eats, and they’re just layered and loaded with fat and sugar and salt. And it’s not obvious.”

An industry spokesman contends that Kessler’s book doesn’t reflect efforts to provide more nutritious food.

“He’s got it backwards when it comes to the food industry’s role,” says Brian Kennedy, director of communications for the Grocery Manufacturers Association, a trade group for food and beverage companies. “We have heard our consumers and policy makers loud and clear, and are providing consumers with more products and healthier choices than ever before.”

Kennedy points to other factors that cause people to become overweight, including lack of exercise.

The last time Kessler took on an industry, as FDA commissioner, he fought unsuccessfully to give the agency the power to regulate tobacco and was involved in efforts to secure a hefty settlement from tobacco companies to recover public health costs. With food, he wants to raise awareness of the cues that set many people into a hard-to-break cycle of overeating.

Instead of simply going on a diet, conditioned hypereaters need to change the way they approach food, he says.

Here are some of his tips:

  • Structure your eating — knowing when and how you’re going to eat. That plan helps you avoid the situations or foods that trigger overeating and establishes new eating patterns to replace destructive ones.
  • Set rules, such as not eating between meals. If you know you’re not going to eat something, he says, your brain won’t be as stimulated to steer you to that food.
  • Change the way you think about food. Instead of looking at a huge plate of french fries and thinking about how good it will make you feel, he advises saying that it’s twice as much food as you need, and will make you feel bad. “Once you know you’re being stimulated and bombarded,” Kessler says, “you can take steps to protect yourself.”
  • Learn to enjoy the foods you can control.
  • Rehearse how you’ll respond to cues that set you up to overeat.